Don't think that goals are only for high-flying business people or elite sports participants. They are for everyone in all areas of their lives from career, relationships, and finance to emotional wellbeing, health and fitness. If you want to succeed, you need goals. They will give you focus, motivation and build self-esteem and confidence.
Here we will look specifically at how to set running goals but the principles can be applied to other areas of your life.
The advice is for everyone, from absolute beginner to highly experienced racer. That's because setting goals is all about YOU.
The Big Picture
You must set goals that are important to you, not those that you think would matter to friends, family or work colleagues.
You have to care about the outcome. That's the only way you'll put in the effort. Of course all goals must be within your own value and moral compass and should not be in conflict with goals set for other areas in your life.
Having goals, and a plan to achieve those goals, gives your life a sense of direction and purpose. Without goals your life is like a boat without a rudder bobbing along on the waves going nowhere fast.
SMART Goals
A goal must be SMART where
S = specific
M = measurable
A = achievable
R = relevant
T = time restrictive
Specific means that the goal has to be clearly defined. For example, running to get fit is too vague.
How will you know that a goal has been achieved unless it is capable of being measured?
Whilst it is good to aim high, a goal must be achievable. If it highly unlikely that you could ever achieve a particular goal then you'll very quickly become disheartened, lose motivation and just give up. And, of course you don't want to risk injury by pushing yourself too far too soon. Yes, a goal should challenge you but it has to be achievable if you put in the effort.
A goal has to be relevant to the direction you want your life to take and it has to be consistent with any goals set for other areas of your life. One goal should not be in conflict with another.
A goal must have a date by which time it should be completed. Having a deadline gives you impetus to take action.
Here's an example of a SMART goal: "I will, on behalf of Cancer Research, complete a 5k race averaging 9 min/mile pace by (date)"
Put It In Writing
A goal must be written down. There lots of research to show that people who have written goals achieve far more than those who don't.
A goal should be framed in positive terms. For example, saying "I will" rather than "I would like" is much more empowering.
Once you written down your goal statement, add your signature and date.
I highly recommend that you write your goal on a number of business card size pieces of card. Place one in your wallet, another on the fridge door and others anywhere else you think appropriate. Some people like to have one on the bathroom mirror so that when they get up in the morning they are reminded of their goal.
Create A Plan
Setting a goal is one thing, but you will only succeed if you figure out what has to be done to allow you achieve that goal.
There's a saying which I think is very apt "failing to plan means you are planning to fail".
You need to create a detailed plan of the steps you need to take to achieve the goal. What actions do you need to take and what must you achieve each week, each month?
It's helpful to break up a goal into mini goals. Aim to achieve a mini-goal every 2 to 4 weeks.
There are many training plans for runners available online which can help you create your own written personalised plan.
And, of course, you must keep a diary to track your activity and progress. Using a sports watch, where you upload your running data to your computer, is one of the best ways to chart and analyse your progress.
Naturally, when one goal is achieved, it's time to set another one.
Build In A Reward System
Achieving a milestone deserves to be acknowledged and celebrated. Create a reward system whereby each time a mini goal is achieved you earn a reward. And of course hitting the goal itself deserves a bigger reward. Who wouldn't like to earn rewards?
Rewards should support your running goal so choose ones that will spur you on. Ideas for mini goals could include a back massage, a foot massage or a running book. For goal success a spa weekend, a new running jacket or a sports watch might be appropriate.
What rewards would give you that extra motivation to stick with the plan? Mark them down on your personalised plan.
Don't put it off any longer, it's time for YOU to set a running goal.
Here we will look specifically at how to set running goals but the principles can be applied to other areas of your life.
The advice is for everyone, from absolute beginner to highly experienced racer. That's because setting goals is all about YOU.
The Big Picture
You must set goals that are important to you, not those that you think would matter to friends, family or work colleagues.
You have to care about the outcome. That's the only way you'll put in the effort. Of course all goals must be within your own value and moral compass and should not be in conflict with goals set for other areas in your life.
Having goals, and a plan to achieve those goals, gives your life a sense of direction and purpose. Without goals your life is like a boat without a rudder bobbing along on the waves going nowhere fast.
SMART Goals
A goal must be SMART where
S = specific
M = measurable
A = achievable
R = relevant
T = time restrictive
Specific means that the goal has to be clearly defined. For example, running to get fit is too vague.
How will you know that a goal has been achieved unless it is capable of being measured?
Whilst it is good to aim high, a goal must be achievable. If it highly unlikely that you could ever achieve a particular goal then you'll very quickly become disheartened, lose motivation and just give up. And, of course you don't want to risk injury by pushing yourself too far too soon. Yes, a goal should challenge you but it has to be achievable if you put in the effort.
A goal has to be relevant to the direction you want your life to take and it has to be consistent with any goals set for other areas of your life. One goal should not be in conflict with another.
A goal must have a date by which time it should be completed. Having a deadline gives you impetus to take action.
Here's an example of a SMART goal: "I will, on behalf of Cancer Research, complete a 5k race averaging 9 min/mile pace by (date)"
Put It In Writing
A goal must be written down. There lots of research to show that people who have written goals achieve far more than those who don't.
A goal should be framed in positive terms. For example, saying "I will" rather than "I would like" is much more empowering.
Once you written down your goal statement, add your signature and date.
I highly recommend that you write your goal on a number of business card size pieces of card. Place one in your wallet, another on the fridge door and others anywhere else you think appropriate. Some people like to have one on the bathroom mirror so that when they get up in the morning they are reminded of their goal.
Create A Plan
Setting a goal is one thing, but you will only succeed if you figure out what has to be done to allow you achieve that goal.
There's a saying which I think is very apt "failing to plan means you are planning to fail".
You need to create a detailed plan of the steps you need to take to achieve the goal. What actions do you need to take and what must you achieve each week, each month?
It's helpful to break up a goal into mini goals. Aim to achieve a mini-goal every 2 to 4 weeks.
There are many training plans for runners available online which can help you create your own written personalised plan.
And, of course, you must keep a diary to track your activity and progress. Using a sports watch, where you upload your running data to your computer, is one of the best ways to chart and analyse your progress.
Naturally, when one goal is achieved, it's time to set another one.
Build In A Reward System
Achieving a milestone deserves to be acknowledged and celebrated. Create a reward system whereby each time a mini goal is achieved you earn a reward. And of course hitting the goal itself deserves a bigger reward. Who wouldn't like to earn rewards?
Rewards should support your running goal so choose ones that will spur you on. Ideas for mini goals could include a back massage, a foot massage or a running book. For goal success a spa weekend, a new running jacket or a sports watch might be appropriate.
What rewards would give you that extra motivation to stick with the plan? Mark them down on your personalised plan.
Don't put it off any longer, it's time for YOU to set a running goal.
评论
发表评论